TOP CARDIO WORKOUTS TO DO AT HOME

People do not need a lot of equipment for cardiovascular exercise. Instead, they can take part in cardio training at home by working their own body weight.

· MARCHING IN PLACE

Marching in place can elevate the heart rate, making this exercise a suitable choice for a warm-up or single cardio activity.To increase the intensity, a person can increase the speed they march or raise the knees higher.

      · SINGLE LEG STAND

This exercise works the abdominal muscles.

To perform:

· Start with the feet together or no more than 3 inches (in) apart.

· Bend the knees slightly and lift one leg 3–6 in off the floor.

· Hold this position for 10–15 seconds and return the foot to the floor.

· Repeat for the opposite leg.

To increase difficulty, a person can lift their leg higher off the floor or jump from one leg to the other more quickly.

· JOGGING IN PLACE

Jogging in place is a simple and effective exercise to increase heart rate. This is also a suitable beginner warm-up activity.To perform, bounce lightly from one foot to the other. At the same same, swing the arms from side to side.

· AIR JUMP ROPE

The air jump rope requires a person to “swing” an imaginary jump rope in the air. The exercise provides an alternative to jogging in place and is suitable as part of a warm-up routine.To perform, stand with the feet together and jump up and down while swinging the arms in a circular direction.

· DANCING TO MUSIC 

A person can turn free space into a dancefloor at home.Dancing to upbeat music can burn calories, while people may find it very enjoyable as an exercise.

· ARM CIRCLES

A person can perform arm circles while sitting or standing, making them ideal for all skill levels.

To perform:

· Rotate the arms in a circular motion, both clockwise and counterclockwise. The movement may resemble a butterfly or backstroke.

· If a person has limited mobility in their arms, they can extend their arms to their sides and draw small circles.

· JUMPING JACKS

Jumping jacks are a beginner cardiovascular exercise that a person can perform almost anywhere.

To perform:

· Begin with the feet hip-width apart and arms down.

· Raise the arms out to the sides, straight in the air while jumping out with the feet apart.

· Jump back into the starting position and land softly on the balls of the feet, bringing the arms back into the body.

A person can increase the exercise intensity by jumping higher or faster. They can also reduce intensity by performing slower or smaller jumping jacks.

Blog by Aryan Veerwani (SYNC)

 

Your tiny mood elevator: Microbiome

 

What is our gut health?

Let’s start with acceptance today. All of us have to accept the fact that due to our busy schedules we do not really get enough time to look after our digestive health. Though several people identify and know that their digestive health is one of the most advanced yet an essential deciding factor to the longevity of their life.  The problems related to our digestive system like heartburn, bloating, constipation, gas reflect  something fallacious happening inside our body. It is adequate to have a healthy gut which represents that there are more good bacteria than harmful bacteria and ensures that the harmful bacteria do not overtake the good. This balance and imbalance in the gut flora leads to various health advantages, disadvantages. This includes increasing or reducing inflammation, a leading factor to heart diseases and lowering or increasing the chances of obesity. 

Have you heard of Microbiome?

They consist of trillions of living microbes inside your gut. Microbiomes are our tiny mood elevators. Do you know why we react indecisively many times or don't feel like doing the work we really need to get done? Well it can be due to the low functioning of your microbiomes. Since microbiomes work around the clock producing chemicals like serotonin and dopamine also addressed as happy chemicals. These chemicals reflect and have an impact on our mental health and regulates our digestive system. 

Various factors such as making sure to include vegetables in our daily diet, taking probiotics following an appropriate consultation from your doctor, avoiding antibiotics as they are the worst enemy of our gut, fermented food, and avoiding an erratic sleep schedule influence our daily life. Apart from these, there are various yoga poses to be inculcated in order to have a healthy gut. They are as follows: 

1. Boat Pose: 

This pose majorly focuses on our abdominal muscles, helping to strengthen our intestine and aid our digestion process. It helps relieve stomach and liver pressure as well as increases the release of our digestive enzymes. 

2. Seated Forward Bend Pose 

While performing this our body moves forward, and pressure is elevated to our digestive and pelvic organs.  It is preferable to perform seated forward bend poses before bedtime in order to help our body relax. 

3. Wind- relieving pose 

It helps remove gas and relieves stomach ailments. This pose can be extremely helpful to relax your bowels and intestines. 

4. Triangle pose 

A triangle pose stimulates blood flow, kidneys and abdominal organs by massaging our abdominal region. 

The foremost leading part to consider is that these poses require lesser effort as compared to several other poses. So, starting with these yoga poses can be helpful as they are easier and stimulate motivation to perform. In order to have a detailed way in which these poses are performed it's preferable to take the help of professional yoga trainers. This is all for today, we hope that this blog helped you to consider the importance of your digestive system and made you aware about the yoga poses in order to benefit the same. 

Thank you.

Pratiksha Sapkale 

Team SYNC 

The ride to the best

 

Hello and welcome SYNCbees  

First of all, a very happy new year to each one of you. As we enter the new year, I want to take all of you on the ride to the best. I think we should remember the best moments of the past year to take inspiration from them and work our best in the upcoming year.

So let go SYNC

First, start with our best days which are ELYSIUM days, I still, remember the excitement on everybody's faces when it was finally announced Elysium is offline.

Well, the planning was online, starting months before the event but the execution was on point and offline.

Some are making creatives and decoratives, some helping them, some managing social media, people running for sponsorship, some are writing, some are teaching, some helping, and some just sitting. Everyone had their jobs divided.

And finally, after so much of hard work, we had fun, learned and enjoyed so much in Elysium.

After the happy day, there were some sad days too as it was time to say bye to the experienced ones and say hi to the learning ones.

This was a time when people were happy, sad, and nervous at the same time. Happy because now it was time to be a part of the Apex, sad because we didn't want to say bye, and nervous because we saw some candidates crying after their interviews. 

But after all, we got our new APEX, and they have done a great job. Cheers to them.

We had a little farewell for the old APEX and a personal award ceremony. (we got scolded for that but anyway)

Then comes the Our pride, international Yoga day.

We did a lot of the activities like power yoga, laughter day, and yoga through art, and also we got a chance to spread awareness about yoga in Mumbai.

We also get a chance to teach yoga to our teachers and this time we get to be on the another side.

We also got a chance to go and visit an NGO, where we became children with some hyperactive and intelligent bunch of kids.

This year SYNC also organized a 30-day yoga and fitness program FITNESSIA.

The 30 days were filled with fun and fitness

Starting from September 12 to 3rd October including programs like Folk dance, music therapy, breathing workshop, confession box gym 101, Garba workshop, and many more.

2022 was a great year for SYNC and its bees and I hope 2023 brings more fun, fitness, and friends into our lives.

Hope you all like it.

Bye, bye have a great and the happiest year ahead.

Cheers to SYNC.